Vitamin CWhat it does: Strengthens immune system – fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against… is the most important anti-allergy vitamin. It is a powerful promoter of a strong immune system, immediately calms down allergic reactions and is also anti-inflammatory. Blood levels of vitamin C have been shown to be low both in people with treated and untreated asthma. It’s really recommended for everyone at an absolute minimum of 1,000mg (1g) a day, although 2,000mg (2g) or more is optimum for most people, whether or not you have allergies. If you are suffering from allergic symptoms, you might want to take twice this amount on a regular basis. Since vitamin C is in and out of the body within six hours, it’s best taken in divided doses, either 1g in the morning and 1g at lunch or, if you’re taking larger amounts, 1g four times a day. You can also increase your vitamin C intake through food by eating plenty of fresh fruit and vegetables, although you would have to eat an enormous amount to get up to 2g. For example, 100g of peppers contains about 100mg of vitamin C, 100g of broccoli contains 110mg and 100g of strawberries 60mg, and that’s assuming they are fresh. Foods that contain vitamin C typically also contain antioxidantAntioxidants are substances that protect cells within the body from damage caused by free radicals. They help to strengthen the body’s ability to fight infection… bioflavonoidsBioflavonoids are sometimes referred to as vitamin P. Flavonoids are widely distributed in plants and are known for their antioxidant activity…. such as hesperidin, rutin and quercetin, and these bioflavonoids may actually help the body absorb vitamin C – another good reason to eat vitamin-C-rich foods.
Quercetin is another bioflavonoid and is a potent antioxidant that promotes a healthy inflammatory response. Animal studies also show that quercetin regulates histamineHistamine is a chemical naturally produced by various cells in the body. A large amount of histamine is produced within mast cells where it forms… production. One study found that of all the flavonoids, quercetin was the most effective at inhibiting histamine. Another study showed a reduction in inflammatory markers and improvement in airway inflammation. The best food sources of quercetin are red onions, apples and berries, but you’ll be hard pushed to eat more than 20mg a day. So supplementing therapeutic amounts is also necessary if you’re suffering with allergies. Take 500mg three times a day if your symptoms are severe, then drop down to 500mg once a day once your reaction is under control. This maintenance dose is also effective for reducing allergic potential. The best results are achieved by supplementing 250mg twice a day, with some bromelain (a digestive enzyme from pineapple) and vitamin C.
All that sniffling and snuffling, itchy eyes and blocked nose symptoms is medically called ‘rhinoconjunctivitis’. A study published in the American Journal of Clinical Nutrition gave 173 sufferers, during hayfever season, either 2 capsules of probiotics providing 3 billion units of bacteria or identical placebos in this randomised controlled placebo trial. At the end of 8 weeks those taking the probiotics had improved (less symptoms) by 68%, compared to the placebo group who reported 19% improvement. So, those on probiotics had improved by 49% compared to placebo. So, consider taking a probioticProbiotics are commonly referred to as ‘friendly’ or ‘good’ bacteria. They support good health by improving the balance of bacteria within the digestive system…. supplement during hayfever season. This study used a combination of Lactobacillus and Bifidobacteria.
MSM has so many benefits for allergy sufferers that it’s hard to know where to start. In one study, 55 volunteers diagnosed with seasonal allergies were given 1,300mg of MSM twice daily for 30 days. A significant reduction in symptoms of both the upper respiratory tract (including nasal congestion) and lower respiratory tract (including cough) was seen. As long as you’re still suffering from any allergic symptoms, or are in pain, it’s well worth supplementing MSM on a daily basis. While therapeutic intakes go up to 6,000mg a day, I recommend you start with 1,000mg, or half this if in combination with the other anti-allergy nutrients.
Glutamine is an essential part of any regime designed to quickly restore healthy mucous membranes and reduce allergic potential. It is also a powerful nutrient for supporting proper immune function and protecting the liver. For this reason, I not only recommend it as part of healing a leaky gut – thereby reducing your allergic potential – but also for anyone experiencing allergy symptoms. As part of a daily anti-allergy regime take 500mg. Or if you suspect you have a leaky gut (which usually goes hand in hand with allergies), increase this dose to 8g a day for three weeks. If you use glutamine powder, stir it into cold water – a heaped teaspoon is about 4g. For best results, drink this solution on an empty stomach first or last thing.
Bromelain is a collection of proteolytic (literally meaning proteinProteins are large molecules consisting of chains of amino acids. Proteins are essential nutrients for the human body – they are a building block of… breakdown) enzymes found in pineapple stems that have considerable anti-inflammatory and anti-swelling properties. In a double-blind clinical trial, participants given 160mg of Bromelain daily experienced significant improvements in nasal drainage, swelling and restored free breathing, compared to those on dummy treatment. Take up to 300mg daily if you are having an allergic reaction or 100mg daily to reduce your allergic potential.
Curcumin is the natural anti-inflammatory agent found in the spice Turmeric. A placebo controlled trial gave 241 patients who suffered fromn allergic rhinitis either placebo or curcumin for 2 months. “Curcumin alleviated nasal symptoms (sneezing and rhinorrhea) and nasal congestion through reduction of nasal airflow resistance.” said the researchers. Also, measures of inflammatory markers (TNFalpha and IL4,6 and 10) reduced significantly. The problem with curcumin is its not very absorbable into the bloodstream so its best to choose supplements that have a proven high bioavailability.
Combinations of these nutrients in the form of Allex are available from HOLFORDirect.com.
- Avoid mucus-forming, pro-inflammatory foods such as dairy and meat.
- Further reduce your allergic potential by avoiding highly allergenic foods such as wheat, glutenGluten is a protein found in the cereals wheat, rye and barley. Obvious sources of gluten in the diet are bread, pasta, breakfast cereals and… (rich in wheat, rye and barley) and yeast. Kamut wheat products, however, tend not to produce ‘intolerant’ reactrion seen with modern wheat.
- Get tested for food intolerances so that you know if there are any other foods you need to avoid. And sort out any digestive problems. Disruption in the gut enhances allergic potential. Read my book Hidden Food Allergies to get to the bottom of your food allergies and improve gut health.
- Up your consumption of fresh fruits and vegetables. Have at least 3 servings of fruit, a large mixed salad and 3 portions of vegetables daily. Choose local, organic produce. Local because there will be less depletion of antioxidant nutrients and organic to avoid pesticide residue which itself is an allergenAn allergen is a substance that is foreign to the body and which can cause an allergic reaction in certain people. Pollen is an example…. Eat plenty of these foods raw.
- Increase omega-3 fats by eating plenty of unfried, unbreaded oily fish such as anchovies, mackerel, sardines, wild or organic salmon, kippers and fresh, not tinned, tuna. Also add plenty of freshly ground linseeds and pumpkin seeds to cereals, salads and soups every day.
- Avoid alcohol – it’s a major gut disruptor which increases your allergic potential. Drink 2 litres of pure, filtered water a day. Anti-allergy supplements
- A probiotic supplement providing both Lactobacillus and Bifidobacteria such as Digestpro.
- A combination supplement providing Quercetin, Bromelain, MSM, Vitamin C and Glutamine like Glucosamine with Theracurmin.
For a personalised diet to help boost your allergy resistance try my online 100% Health Programme. Read Hidden Food Allergies co-authored with immunologist Dr James Braly.
Members of the Holford Health Club are entitled to special discounts. Find out more about the FREE one month trial.
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